There has been much debate about the best time of day to exercise in order to maximize physical performance and overall health. While exercising at any time is beneficial, emerging evidence suggests that the time of day may influence metabolic effects, strength, endurance, and even mood.
A recent study explored how different times of day affect our body’s response to exercise. Researchers have found that there are specific times when the body is stronger or has greater endurance due to hormonal fluctuations. Women and men also seem to respond differently to exercise, depending on the time of day.
In a study involving mice, scientists observed that exercising during their active phase (equivalent to daytime in humans) led to a greater breakdown of sugars, fats, and proteins in several organs, including the liver and fat cells. When the same exercise was performed during their rest phase, there was much less metabolic activity.
A human study focusing on 30 women and 27 men found that the time of exercise affected physical outcomes differently for men and women. Women who exercised in the morning experienced significant reductions in body and abdominal fat, while those exercising in the evening saw greater improvements in upper body strength and endurance. For men, the time of exercise seemed less influential overall, although evening exercise helped reduce blood pressure and improve glucose metabolism. Surprisingly, morning exercise caused a rise in blood sugar levels in men.
In terms of performance, world records are more frequently broken during afternoon or evening competitions, likely because the body is generally stronger and more powerful during these times. However, intense evening exercise may negatively impact sleep due to elevated stress hormones and heart rate.
The study also found that evening exercise improved participants’ mood states, contradicting previous beliefs about morning workouts being more beneficial for mental well-being.
The key takeaway? The best time to exercise is whenever it fits into your schedule. While there may be specific benefits to working out at certain times of day, the most important factor is consistency. Whether you’re a morning person or prefer evening workouts, regular exercise is what will yield the greatest long-term benefits.
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